Happy National Nutrition Month! I’m Robin,
one of your dietitians at Arkansas Children’s Hospital and today we’re
gonna go on a virtual grocery store tour. So when planning your shopping list a
few things to consider are the items that you need for the meals you’re gonna
make and the snacks you’re gonna have. First you want to start out in the
produce section to make sure that you fill your cart up with fruits and
vegetables that you’re gonna have at meals and snacks throughout the week. If
your local store has a kid’s free fruit section you’re gonna want to let your
kids enjoy that so that they have a healthy snack while you’re grocery
shopping. If the produce that you’re shopping for is not in season you can consider frozen options as your next best way to get in your daily servings. Consider things like broccoli, green beans, or a vegetable medley to add to
any dish. When shopping for canned fruit options be mindful of how it’s packaged
try to avoid things in heavy syrup but look for options that are canned in
water their own juice or with no added sugar. Canned vegetables can be a
healthy option as well just be mindful to look for no added salt and rinse off
any excess liquid. When choosing your protein products you can consider lean
meats such as chicken, turkey, or fish for a heart-healthy diet consider limiting
red meats to no more than 1-2 times a week. Other protein options to
consider would be beans, eggs, lentils, and peas. When considering your
dairy choices the recommendation is low-fat dairy product for anyone over
the age of two. So you when you’re looking at milk you
want to consider 1% or skim as your low-fat options. Fun fact all milk
contains the same amount of vitamin D. When considering your grain choices you
want to make sure you’re getting grains that have good nutrition so that means
whole grains. If you look at the nutrition label and you find the
ingredient list the first word needs to be “whole”. The recommendation for grains is
that 50% comes from whole grain sources, so when having pasta
consider mixing half white version in half whole grains to increase your
nutrients. When choosing cereal options a few things to consider would be the
serving size, the grams of sugar, and the amount of fiber in the product. More
fiber is better, less sugar is better. Just like with cereal, when we’re having
dessert we want to consider the serving size. The recommendation is usually to
only have dessert one time per day and stick to the serving size. Water is always your best option for a beverage choice but if you need something else you can
consider diet or zero options or flavored or sparkling water. Be mindful when shopping on interior aisles as these things tend to be items we need to
consume less frequently. Don’t let impulse options that aren’t on your list
get you off track.